BOOK 2. CHAPTER 30. WEEK 11

WEEK ELEVEN

 

1. Lion posture – Simhasana*
2. Finger tension – Hastapawanmukta*

 

3. MOUNTAIN POSTURE (LOTUS) – PARVATASANA

 

1. Sit in lotus posture.
2. Breathe in. Cross fingers, hand close to chest, palm facing forwards. (Fig 217)

   

3. Breathe out. Stretch arms forwards to the maximum. (Fig 218)

   

4. Maintain posture for 2-3 breathing rounds.
5. Bring back arms to front of chest. (Fig 217)
6. Repeat sequence 3-5 times.
7. Undo hands and legs.
8. Relax.

 

4. CROCODILE POSTURE (one knee bent) – Makarasana

 

1. Lie on back, arms by the side. (Fig 219)

   

2. Stretch arms sideways in line with shoulders.
3. Bend right knee, thigh almost perpendicular to floor, right foot to left of left knee. (Fig 220)

   

4. Turn head to left. Turn right knee to the right until right thigh is flat on floor. (Fig 221)

   

5. Maintain posture for 2-3 breathing rounds.
6. Repeat 2-3 times.
7. Bend left leg, left foot to the right of right knee. (Fig 222)

   

8. Turn head to right, turn right knee to the left until left thigh is flat on floor. (Fig 223)

   

9. Maintain posture for 2-3 breathing rounds.
10. Repeat 2-3 times.
11. Breathing out, undo arms, straighten legs. (Fig 219)
12. Relax.

 

5. SEMI SQUAT LEGS APART – UTKATA ASANA

 

1. Stand straight, legs open, about one foot apart, arms alongside body. (Tadasana) (Fig 224)

2. Breathe in. Bend knees, thighs at about 45 degrees to ground. Raise arms, wrist slightly bent down (Fig 225)

3. Maintain posture for 2-3 breathing rounds.

4. Breathe out. Straighten body, stand erect. (Fig 224)

5. Relax .

 

6. KNEE BEND POSTURE – PAWANMUKTA ASANA ( rolling sideways)

 

1. Lie on back, legs together, arms alongside body. Breathe out. (Fig 219)

   

2. Breathing in, bend knees to rest legs on chest. (Fig 212)

   

3. Cross arms around knees. Breathe out. (Fig 213)

   

4. Maintain posture. Complete 2 -3 breathing rounds.
5. Holding knees tightly to chest, turn body to the right. (Fig 226)

   

6. Maintain posture. Complete 2-3 breathing rounds.
7. Holding knees tightly to chest, turn body to the left.
8. Maintain posture. Complete 2-3 breathing rounds.
9. Come back to lie on back. (Fig 213)
10. The sequence may be repeated if possible 1-3 times more.
11. Breathing out, undo arms, straighten legs. (Fig 219)
12. Relax.

 

7. RELAX, 5-10 MINS. Corpse posture – Shavasana